Gymnastic Strength
Warm up
500 m row
2 rounds of
10 Push up
15/15 Mountain Climber
10 Plate front raises
Supersets 1
4 sets of
8 Incline bench press
12 KB Tater
Supersets 2
4 sets of
8 Decline Push up
12 Dumbell Fly
30 Secs wall Handstand hold or 1 mins plank
METCON
Warm up
500 m of Row
Then 2 rounds of
10 Goblet Squat
15/15 Mountain Climber
1 lap Front rack Double KB Carry
Front Squat
EMOM 10 min:
2 Front Squats
start from 70% of 1 RM, then Build up weight for every minute to a heavy but with no risk of failing the rep
Conditioning
For Time [Adv | Int | Basic]
For time:
30 Front Squat 40/25 kg
1000 m row
20 Front Squat 40/25 kg
500 m row
10 Front Squats 40/25 kg
Cap 12 min